Matching Your Workout to Your Goals

By MarieNelson on December 6th, 2019

Are Your Workouts Giving You What You Want?

How much thought have you put into the exercises you’re going to use for your next workout? Did you choose them yourself, or did you find them on the internet or in a magazine? What’s your workout designed for? Do those goals match yours? Are the exercises even safe for you? Using the wrong program can lead to wasting time in the gym, frustration, plateaus in progress and injury. Let’s take a closer look at what goes into program design and the cost of getting it wrong.

Exercise Selection

There are many things to think about when choosing specific exercises. Machine vs. free weights, isolation vs. compound lifts, number of reps and sets, etc. Each one of these factors affects the results, so making the wrong choices could lead to wasting time working on the wrong things, limit your results or lead to injury.

Technique

If you choose the right exercises, but don’t know how to do them properly you will again limit your results, or worse, end up injured. Poor technique leads to inefficient movement and limits the power your muscles can create. It also changes the load on your muscles, joints, and ligaments which can lead to pain and injury.

Volume

Volume is a way of thinking about how much work you’re doing during a workout. Doing a few reps with a heavy weight or a lot of reps with a light weight could end up being the same volume. Same goes for running a shorter distance quickly uphill vs a longer run at a slower pace on flat terrain. If your volume is too great you won’t recover well between workouts and create the possibility of injury. Too little volume and you won’t see results.

Progression

If you’ve been doing the same exercises with the same weight and the same number of reps and sets, you’re not progressing. Same goes if you jump on the treadmill for the same amount of time with the same settings each time. To make progress, things have to change and the program that works for your first 6 months won’t work for you 2 years down the road.

Designing an exercise program is a complex challenge with a lot of factors to consider and best left to an expect. Most people have a history of injuries and don’t have perfect movement in every joint which further complicates things. If you’re not making progress or just want to make sure your workouts are as effective as they can be, contact us today. A highly skilled Physical Therapist can help design an individualized program to help you reach your goals while keeping you safe and injury free.

TeleRehab for Exercise Programs

Outside of in person visits, our TeleRehab platform allows therapists to consult with patients to develop exercise programs, review exercises and monitor the patient’s progress towards their goals.

Western Berks Physical Therapy offers Telerehab to patients across the entire state of Pennsylvania. Telerehab offers physical therapy treatments in a virtual setting, delivered via video or phone wherever you are. Through remote patient monitoring, our experienced clinicians help patients relieve pain, improve movement and restore function, all from the comfort of home. Services include:

  • Initial Evaluation & Functional Assessment
    • 1 Hour Video Evaluations for New Patients or New Episodes of Care
    • 1/2 Hour or 1 Hour Video or Telephone Follow Up Appointments
  • Remote exercise demonstrations and supervision
  • Body mechanic optimization to reduce physical strain and prevent future injuries
  • Online access to our patient portal for home exercise plans and videos available anytime

Does insurance cover physical therapy and TeleRehab?

TeleRehab is covered under Medicare and most insurances! Please call, 610-589-2263 to verify your insurance coverage and schedule an appointment.

When attending physical therapy in persontherapy is covered by most major insurance policies. We accept all major insurance plans for in person visits. View our current list of ​Accepted Insurances or call our billing department at 610-589-2263, ext. 14 to verify your coverage.

If you would like to attend physical therapy online, please call Tammie at 610-589-2263. She will schedule you through our online TeleRehab process which is simple and only requires access to a computer, tablet or phone that has a camera, sound and microphone.